The first number recorded in the blood pressure reading is systolic pressure which is 120 mm Hg. The second reading is diastolic pressure measured during the dilation and relaxation of heart ventricles. Its normal reading is 80 mmHg. The normal blood pressure of adults is 120/80 mmHg. The network of blood vessels in the body is known as a vascular system that changes with age.
Therefore, the normal blood pressure of adults varies within different groups. Race and ethnicity also directly impact blood pressure norms among adults. Maintaining the normotensive among individuals is essential as high blood pressure can lead to multiple disorders, such as heart problems if it prevails for a long time.
However, one abnormal blood pressure reading does not mean that the person has hypertension. Multiple blood pressure readings are measured on different days to evaluate a person’s blood pressure.
What is Normal Blood Pressure Reading among Adults?
According to the American Heart Association, the normal blood pressure range is less than 120/80 mm Hg for adults aged 20 or older. However, blood pressure higher than 130/80 among adults is hypertension. With age, the stiffness in the blood vessels increases due to the accumulation of fatty material (plaque formation). It can increase blood pressure. High blood pressure puts the adult at a high risk of stroke, brain damage, and heart disease.
Moreover, as per a study, the global average blood pressure among females is 122/77 and 127/79 mm Hg in males. In 2020, hypertension contributed to 670,000 deaths in the United States as a primary cause. Approximately 116 million, or 47% of Americans, have blood pressure higher than 130/80 mm Hg. 45% of adults have uncontrolled hypertension higher than 140/90 mm Hg, which includes 37 million Americans.
Table of Normal Blood Pressure of Adults
|18-39 years||119/70 mm Hg||110/68 mm Hg|
|40-59 years||124/77 mm Hg||122/74 mm Hg|
|60+ years||133/69 mm Hg||139/68 mm Hg|
Race and ethnicity also influence normal blood pressure in adults. The normal blood pressure among adults of different race/ethnicity is described below.
Normal Blood Pressure by Race/Ethnicity among Adults
|White||122/71 mm Hg|
|Black||122/73 mm Hg|
|Mexican American||123/70 mm Hg|
Impact of Blood Pressure on Body Organs
Blood pressure influences the blood vessels, such as hypertension, which can lead to less elastic arteries and decreased oxygen and blood flow to the heart. Blood pressure can also block or burst the blood vessels that supply oxygen and blood to veins in the brain leading to stroke. High blood pressure and diabetes can also increase the risk of chronic kidney diseases. Therefore, it is important to maintain normal blood pressure in adults.
How to Maintain Normal Blood Pressure Among Adults?
Lifestyle has a significant role in maintaining normal blood pressure among adults. With age, the normal blood pressure of adults increases, so it is important to maintain blood pressure within the normal range. Heart-healthy habits such as exercise, balanced, and a healthy diet can manage the blood pressure norms of adults.
- Maintain a Healthy Weight
As the pounds pile up, the blood pressure is also increased, and it becomes difficult to maintain the normal blood pressure of adults. Obesity is also associated with sleep apnea (breathing disruption during sleep), raising adults’ blood pressure. Maintaining normal blood pressure is associated with a healthy weight.
If the person is obese, losing a small number of pounds can also help maintain blood pressure. In adults, losing 2.2 pounds can decrease blood pressure by 1 mm Hg. The waistline size is also significant because excessive weight increases the risk of high blood pressure. There, if the waist measurement in men is greater than 40 inches or 102 cm, they are at risk of falling into the high blood pressure category. Similarly, waist measurement higher than 35 inches or 89 cm in women also puts them at risk of high blood pressure.
- Exercise Regularly
Exercise can also help to maintain the normal blood pressure range among adults. It is because, during exercise, nitric acid is released from our body, opening the blood vessels and ultimately helping maintain normal blood pressure. It also helps reduce stress, weight loss, and the strengthening of heart muscles. The stronger heart muscles can pump the blood in arteries with less effort, so the less force on arteries will lower the blood pressure. Regular exercise or physical activity can lower blood pressure from 5-8 mm Hg.
- Consume Low-Sodium Diet
The low sodium diet can help to improve heart health which can reduce blood pressure by 5-6 mm Hg. Sodium intake’s impact on blood pressure varies among the different age groups. The ideal sodium concentration for adults is 1500 mg per day.
- Maintain a Healthy Diet
The blood pressure can also be maintained in the normal range through a healthy diet. Diet rich in vegetables, fruits, whole grains, low cholesterol, saturated fats, and low-fat dairy products can decrease blood pressure by up to 11 mm Hg. Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH) diet can help maintain normal blood pressure.
Blood pressure is a consistent, powerful, and independent risk factor for renal and cardiovascular diseases. Essentially, almost 65 million adult Americans have high blood pressure. The normal average blood pressure is different for different age groups. With the increased age, the average value of blood pressure is also high.
Besides, the average blood pressure changes can also be seen among different ethnic groups. High blood pressure’s chances increase with age, and lifestyle factors play a significant role in it. People with hypertension can maintain their blood pressure in a healthy or normal range through lifestyle changes. These include weight maintenance, regular exercise, no smoking, stress management, and a low-sodium diet.